Peak-Performance Coach
& Licensed Professional Counselor
Timothy Mann, MA, LPC, SCL
Science of Psychology, Cold Exposure, Heat Exposure & Breath-work
Educational Videos, Articles, Documentaries & Testimonials
Educational Videos
Huge Increases of Dopamine & Norepinephrine in Cold Exposure
https://www.youtube.com/watch?v=XwAN0388J-c
Wim Hof Method, Influencing the Immune System: Radbound University
https://www.youtube.com/watch?v=A6jqaALpEFM&t=1s
Wim Hof Method, Brain over Body: Wayne State University
https://www.youtube.com/watch?v=YficBlvPwWQ&t=3s
Wim Hof Method & Auto-Immune Disorders
https://www.youtube.com/watch?v=MaaB6ZlakgA
Wim Hof Method & The Nobel Prize in Physiology & Medicine
https://www.youtube.com/watch?v=xfyDTcuX0SE&t=16s
Wim Hof Method & Metabolism
Wim Hof Method & The Metabolism | New Study Results (youtube.com)
Dr. Andrew Huberman: Deliberate Cold Exposure - How to Do it Right
https://www.youtube.com/watch?v=2XecbuI-9QE
Dr. Rhonda Patrick: Cold-Water Immersion and Cryotherapy: Neuroendocrine and Fat Browning Effects
https://www.youtube.com/watch?v=XaLd5w6zF7A&t=1s
Dr. Rhonda Patrick: Hormetic Stressors - Health Benefits of Sauna & Cold Exposure
https://m.youtube.com/watch?v=-ty6VTNPjqw
Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health (Huberman Lab Podcast)
https://www.youtube.com/watch?v=77CdVSpnUX4
Dr. David Geier: The Health Benefits of Cold Exposure
https://www.youtube.com/watch?v=c5ajikwjMQE
Articles
The impact of a focused behavioral intervention on brain cannabinoid signaling and interoceptive function: Implications for mood and anxiety
New Study Finds Cold Plunging Helps Cells Live Longer
New Study Finds Cold Plunges Can Change Your Cells, Promote Health
Human Growth Hormone, Cortisol, and Acid-Based Balance Changes After Hyperventilation and Breath-Holding
Thieme E-Journals - International Journal of Sports Medicine / Abstract (thieme-connect.de)
Association between sauna bathing and fatal cardiovascular and all-cause mortality events
Association between sauna bathing and fatal cardiovascular and all-cause mortality events - PubMed (nih.gov)
Ice Bath Therapy for Fire Fighters and Police Officers: Physical and Mental Benefits of Cold Water
Physical and mental benefits of cold water therapy for police officers (firerescue1.com)
Exercise more effective than medicine to manage mental health
News Article: https://www.unisa.edu.au/media-centre/Releases/2023/exercise-more-effective-than-medicines-to-manage-mental-health/
Journal: https://bjsm.bmj.com/content/early/2023/03/02/bjsports-2022-106195
Repeated-sprint training in hypoxia induced by voluntary hypoventilation improves running repeated-sprint ability in rugby players
The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial
https://link.springer.com/article/10.1007/s12144-022-03739-y
Brain imaging study links increase in positive emotions after cold water immersion to changes in neural connectivity
Impact of cold exposure on life satisfaction and physical composition of soldiers
https://militaryhealth.bmj.com/content/early/2023/01/03/military-2022-002237.long
The science and use of cold exposure for health and performance
https://hubermanlab.com/the-science-and-use-of-cold-exposure-for-health-and-performance/
Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression
https://link.springer.com/article/10.1007/s40279-022-01644-9
An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis
https://pubmed.ncbi.nlm.nih.gov/29755363/
Motor and sensory nerve conduction are affected differently by ice pack, ice massage, and cold water immersion
https://pubmed.ncbi.nlm.nih.gov/20185615/
Harvard Study: Humans fight viruses by breathing deeply
https://www.goodnewsnetwork.org/humans-can-fight-off-viruses-by-breathing-study-harvard/
Brief structured respiration practices enhance mood and reduce physiological arousal
https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8
The Effects of Cold Exposure Training and a Breathing Exercise on the Inflammatory Response in Humans
https://pubmed.ncbi.nlm.nih.gov/35213875/
Breathe Deep, Fire Fighter Nation
https://www.firefighternation.com/firerescue/breathe-deep/#gref
The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial
-
Sample size over 3,000
-
Taking a cold shower in the morning has shown to reduce sickness related absence days from work by 29% in healthy adults.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/
Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis
Human Physiological Responses to Immersion into Water of Different Temperatures
https://pubmed.ncbi.nlm.nih.gov/10751106/
Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139518/
Understanding Acute and Chronic Inflammation
Brain over Body Research, Wayne State University (Article)
https://today.wayne.edu/news/2018/02/28/novel-study-is-first-to-demonstrate-brain-mechanisms-that-give-the-iceman-unusual-resistance-to-cold-6232
https://www.sciencedaily.com/releases/2018/02/180228164934.htm
Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans
https://www.pnas.org/content/111/20/7379
Adapted cold shower as a potential treatment for depression
https://www.sciencedirect.com/science/article/abs/pii/S030698770700566X
Hyperventilation as a strategy for improved repeated sprint performance
https://pubmed.ncbi.nlm.nih.gov/23838981/
Men’s Health, The Ice Man (Article)
https://www.menshealth.com/uk/health/a758182/big-read-mh-chills-with-iceman-wim-hof/
Voluntarily Influencing the Autonomic Nervous System, Radbound University, 2011
https://www.sciencedaily.com/releases/2011/04/110422090203.htm
Cold Induced Endocrine Hormones Trigger Fat Cells to Turn Up the Heat
https://news.vcu.edu/article/Coldinduced_endocrine_hormones_trigger_fat_cells_to_turn_up_the
Miles Lukas: Top 5 Ways to Incorporate Breath-work into your Cold Plunge Routine
https://thecoldplunge.com/blogs/blog/top-5-ways-to-incorporate-breathwork-into-your-cold-plunge-routine
Immediate impact of yogic breathing on pulsatile cerebrospinal fluid dynamics
https://pubmed.ncbi.nlm.nih.gov/35764793/
A novel Wim Hof psychophysiological training program to reduce stress responses
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9021496/
Can you train for Cold Tolerance? Raynaud's Association
https://www.raynauds.org/2021/04/16/can-you-train-for-cold-tolerance/
Documentaries & Long Forum Podcasts
Vice: The Superhuman World of Wim Hof: The Iceman
https://www.youtube.com/watch?v=VaMjhwFE1Zw&t=5s
Huberman Lab: Deliberate Cold Exposure for Health and Performance
https://www.youtube.com/watch?v=pq6WHJzOkno&t=2s
Harvard Professor Herbert Benson, Melting Ice by Advanced Meditation
https://www.youtube.com/watch?app=desktop&v=LuqJJKWCpD4
The Yakutian Morning Routine: Ice Bath
https://m.youtube.com/watch?v=8MqbdX6n6yY
DMT Quest Documentary
https://www.youtube.com/watch?v=My95s6ZryPg
Books
Winter Swimming: The Nordic Way Towards a Happier & Healthier Life
- By Susanna Soeberg
Thermalist
- By Susanna Soeberg
Dopamine Nation: Finding Balance in the Age of Indulgence
- By Anna Lembke
Chill, The Cold Water Swim Cure: A transformative guide to renew body and mind
- By Mark Harper
Man's Search for Meaning:
- By Viktor Frankl
Twelve Rules for Life
- By Jordan Peterson
Asana, Pranayama, Mudra, Bandha
- By Satyananda Saraswati
Staring at the Sun
- By Irvin Yalom
The Wim Hof Method: Activate Your Full Human Potential
- By Wim Hof
Mastering the Stress Response
- By Matt Soule
The Cold Therapy Code: Rediscover Your Vitality Through Cold Exposure - The Three Simple Cryotherapy Methods For Reducing Stress, Improving Sleep & Increasing Energy
- By James Smart
For more information regarding the Wim Hof Method, check out the official website below